Lijo tse ka boroa-bochabela tsa Asia li kenyelletsa litlolo tse fapa-fapaneng tse tsoang linaheng tse sebakeng seo, ho akarelletsa Philippines, Vietnam, Laos le Malaysia. Lijo tsa mofuta ona hangata li akarelletsa mefuta e mengata ea meroho, litholoana (tse kang litholoana tsa citrus), li-noodle le liprotheine tse omeletseng. Li-nati, tse kang linate le li-cashews, le tsona li fafatsoa ka holim'a tse ling tsa lijana tsena kapa li entsoe ka letsoai le teteaneng.
Hape ho na le linoko tse ngata tse nang le pelo e kenyelletsang ho pheha, tse kang coriander, koena, sinamone le turmeric. Le hoja ho na le lijo tse ngata tse phetseng hantle tse sebelisoang lijong tse ling tsa libaka, ho na le lijo tse ka hlahisang mafura a mangata a mangata le lik'halori ho sejana sa hau. Litlhahiso tsena - le lipepepe - li tla u bontša kamoo u ka lokisang lijo tse monate tsa Boroa-bochabela kateng haeba u latela lijo tse theohelang k'holeseterole.
Bafuputsi
Li-appetizers tse ka boroa-bochabela tsa Asia li ka phela hantle 'me tsa tlatsa ho fihlela li ka sebetsa e le lijo tse nyenyane, leha ho le joalo, ho na le lintho tse ling tseo u lokelang ho li ela hloko ha u shebeletse pelo ea hau. Tse ling tsa li-appetizers tsena li bitsa tsoekere e eketsehileng - e ka kenang ka lik'hilojule ho sejana sa hau. U ka fokotsa ho tlatsetsa - kapa ka ho feletseng felisa - tsoekere ntle le haholo ho sekisetsa tatso. Li-appetizers tse ling li ka 'na tsa sebelisoa ka leqhoa la tlhapi. Kaha setho sa tlhapi se ka ba letsoai, u lokela ho fokotsa ho eketsoa ha sesebelisoa sena haeba u shebeletse letsoai.
Lintlha tse ling
Ho boetse ho na le lintho tse ngata tse ntle tse nang le monate lijong tsa Southeast Asia. Tse ngata tsa mahlakore ana li tletse li-veggies tse ncha, linate, litholoana le linoko. Makhetlo a mang a salate a ka 'na a na le mayonnaise, e ka kenyang mafura a mangata ka lijo tsa hau. Ho fokotsa palo ea mafura a hlahisoang, o lokela ho sebelisa ho apara ka hanyane kapa ho sebelisa phetolelo e entsoeng ka mayonnaise ea mafura a tlase (haeba e fumaneha).
U ka boela ua sebelisa litholoana kapa linoko ho latsoa lijo, tse kang lime, papaya kapa koena, ho e-na le ho sebelisa apara.
Ho phaella moo, mekhoa e meng ea ho pheha e sebelisetsoang ho lokisa mahlakoreng a hao e ka ama bophelo ba hao bo botle. Meroho e meng e ka ba e halikiloeng, e leng tsela e 'ngoe ea ho kenya mafura lijong tsa hau. E le hore u fumane ho ts'oana ho ts'oanang ho tšoana le ho tsuba, o ka hlahisa li-veggies kapa ua li chesa ka ontong.
Dinners
Lits'ebeletso tsa maiketsetso tse ka boroa-bochabela tsa Asia li ka boela tsa e-ba monate o monate oa lijo tsa k'holeseterole tse fokolang. Ka lebaka la sebaka sena sejoang sena se koahela, hangata litlhapi li kenngoa lithutong tse ka sehloohong - ho akarelletsa le tse ngata tse nang le oli e phetseng hantle ea omega-3, tse kang saalmone le tuna. Ho phaella moo, ho bokellana ha lijo tsohle, linate, linoko, chilis le meroho li fana ka lijana tse ngata ka lijo tse phetseng hantle le tse tlatsang. Ho na le lintho tse ling tse tloaelehileng tse kenyelletsoeng ho pheha, tse ka 'nang tsa senya boiteko ba hau ba ho boloka lipids tsa hau haeba li ja kamehla:
- Liprotheine - Le hoja lijo tsa Southeast Asia li kenyeletsa liprotheine tse ngata tse senyehileng lijong tsa tsona tse ka sehloohong, ho na le liprotheine tse mafura tse phahameng tseo u lokelang ho li fokotsa haeba u latela lijo tse fokolang fatše. Liprotheine tsena li kenyeletsa nama ea kolobe le nama ea nama. Liprotheine tsa Leaner, tse kang litlhapi, likhoho le lihlahisoa tsa soya, ke lijo tse phelisang hantle tse kenyeletsang haeba u shebeletse mafura a hao.
- Li-Sauce, li-seasoning le li-flavors tse ling - Li-salate tse ling, tse kang tse sebelisang kokonate botlaaseng, li ka boela tsa kenya mafura a mangata ka har'a sejana sa hau. Ka lebaka leo, o lokela ho fokotsa tšebeliso ea tsena lijong tsa hau kapa u be le mongobo o etsoang ka lehlakore. U lokela ho ikutloa u lokolohile ho sebelisa linoko tse ngata kamoo u ratang kateng - sinamone, tarragon, cilantro, garlic le li-chilies li sebelisoa haholo mme li eketsa linoko tse ngata ntle le ho eketsa lik'hilojule kapa mafura lijong tsa hau.
- Lijoana - Lesea le li-noodle li kenyelelitsoe lijana tse ling. Haeba o batla ho eketsa tlhahiso ea hau ea fiber, khetha lijo-thollo kaofela kapa lihlahisoa tsa koro kaofela ho kenyelletsa lijo tsa hau.